Training Log Archive: TrebIn the 1 days ending Jul 21, 2021:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| We |
Wednesday Jul 21, 2021 #
7 AM
Core/ Strength 1:48 [1] 0.03 km (1:04:17 / km)
shoes: inov8 F-lite 230 Red
Pull ups in the park. Definitely not as good as I was in Kabul.
4 PM
Core/ Strength 19:40 [2] 0.27 km (1:13:39 / km)
Core:
Press-ups
crunches
squats
Press-ups
crunches
squats
Running Road 6:16 [2] 1.23 km (5:06 / km) +6m 4:58 / km
shoes: Adidas SL20 (Black)
Warm-up. A slow one down to the start of hill reps.
Drills 2:30 [1] 0.1 km (25:00 / km)
shoes: Adidas SL20 (Black)
A few drill to loosen the legs up before the first rep.
6 PM
Running Road 49:31 [3] 10.16 km (4:52 / km) +161m 4:31 / km
shoes: Adidas SL20 (Black)
Decided it was a good day to do some hills. Mixed it up a bit and did 3 reps of the hill nearby that takes about a minute and then 2 reps of a hill I hadn't been to before on the other side of Kennington.
Felt good on the 3 shorter ones. It was warm, so pouring with sweat by the end of the three reps. Kept things just below max effort and felt good. 71, 70, 70.
I then took 3 mins active recovery and did a 5 min effort along the river and through Kennington to speed up getting to the bottom of the next hill. Felt like I was moving well, slowed overall by the pedestrian railway bridge I had to get over. 1.24km covered.
Then came the big efforts up Bagley Wood Road and on to Oxford Road, approx 1.9k with 40m climb, starting from the slow down sign in the village and finishing at the 40mph sign at the top of the hill. I tried to keep the average pace under 4mins/km on both reps. Legs felt really good on the first one, but the second was disgusting. I found a nice route back to the bottom through the wood which made things a little more pleasant. 7:30 (3:54) and 7:58. (4:06).
The hardest session I have done for a while.
Felt good on the 3 shorter ones. It was warm, so pouring with sweat by the end of the three reps. Kept things just below max effort and felt good. 71, 70, 70.
I then took 3 mins active recovery and did a 5 min effort along the river and through Kennington to speed up getting to the bottom of the next hill. Felt like I was moving well, slowed overall by the pedestrian railway bridge I had to get over. 1.24km covered.
Then came the big efforts up Bagley Wood Road and on to Oxford Road, approx 1.9k with 40m climb, starting from the slow down sign in the village and finishing at the 40mph sign at the top of the hill. I tried to keep the average pace under 4mins/km on both reps. Legs felt really good on the first one, but the second was disgusting. I found a nice route back to the bottom through the wood which made things a little more pleasant. 7:30 (3:54) and 7:58. (4:06).
The hardest session I have done for a while.
Running on Paths 29:05 [2] 5.27 km (5:31 / km) +42m 5:19 / km
shoes: Adidas SL20 (Black)
A surprisingly long warm down from the top of the second rep. My legs were close to giving up on me at points. So treated myself to a walk up the stairs on the railway bridge. Longest day I have done for a long time. Felt good to get it done. My legs are struggling now though.